This 1,350 Calorie a Day Meal Plan Will Help You Melt Away Fat In 4 Weeks

Choose from 39 delicious dishes in this healthy meal plan designed to help you lose weight and boost your heart health.

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By
Karen Ansel, RD

Dec 28, 2017

The latest word on eating to protect your ticker isn't about clearing your fridge of all fat—it's about focusing on the right type. "Choosing foods with omega-3 fatty acids and mono- and polyunsaturated fats (like salmon, avocado and peanut butter) can help lower blood pressure and cholesterol—even more than limiting the cholesterol you eat," says Penny Kris-Etherton, PhD, RD, a professor of nutrition at Penn State University. Which is why this eating plan is packed with these good-for-you foods.

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How the Plan Works

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Each day, pick one breakfast, one lunch and one dinner.

Choose three sweets, treats or snacks (two if you're trying to lose weight).

For items with a *, swap in a new fruit, vegetable, whole grain or protein from the Swap It! list whenever you want.

Per the American Heart Association guidelines, about 30% of your daily calories will come from fat (mainly the heart-healthy type, with less than 7% from saturated fat), and you'll have no more than 300 mg cholesterol or 1,500 mg sodium.

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